Tutorial: Barbell hip thrust

Barbell hip thrust

Target: Glutes, hamstrings, core

Form tips:

• Tuck in your chin.
• Activate your core to prevent arching your lower back as you drive your hips up.
• Keep your feet in line with your hips, as a wider or narrower stance will change the dynamics of the lift.
• If you find it hard to balance the bar, try using a wider grip.

Modification – Alternating dumbbell step-up:

• If you don't have a barbell, dumbbell step-ups are a great way to fire up your glutes and hamstrings.